Sensory Alphabet Visualization

Remove your glasses or contacts, get into a comfortable seated position or lie on your back. You may simply close your eyes or palm your eyes. Palming involves rubbing your hands together to generate heat and placing your cupped palms over your closed eyes in order to block 100% of the light, creating total darkness. Do not touch your eyes or put pressure on your eyes. It helps to rest your elbows on a surface so your shoulders don't get tired.

Listen along and practice focusing your mind and visualizing what you hear. This mental focus technique is about visualizing 26 different objects for about 10 seconds each, starting with an object that begins with the letter A, then B, then C, all the way to Z. Try to incorporate all of your senses: what the object looks like, feels like, sounds like, smells like, or tastes like. You may pick one category like foods, states, countries, etc. or you can be random with it.

Reviews

Wow, it really worked! This feels like aerobics for my imagination. I will try it again and look forward to generating different imagery... and inadvertently forgetting my troubles at the same time. I am intrigued to think about how focusing on one thing pushes everything else to the periphery. This was a lesson in how the mind works. Thank you, Nathan!

What a cool practice! I love the sound effects, too. This will be a lot of fun to do over and over, increasing my time each go round.

This is fabulous. Bookmarked and downloaded. I've worked in crisis services and we often use a similar technique to calm people or help them decrease anxiety. They observe their surroundings at our request and name a certain number of items they can touch, a certain number they can see, hear, feel, and (depending on the situation), taste. They may not actually DO the actions, but they are to observe, notice, focus, and verbalize to us what they see. It is a very effective way to still the mind and become more grounded and centered. I have used it myself countless times. This meditation takes that core idea of focusing on a single item - only in this case, driven by the sequence of the alphabet (sequencing is also excellent) - and expanding upon it in a much deeper way. I really enjoyed it and expect to use it myself and perhaps with others as situations may permit. Thank you so much for sharing this with me and the world. I see the light in you. 🤲❤️🤲

I really like this idea& found it a helpful way to calm & focus the mind, thank you 🙏